In the off-season, the duration and intensity of your training will vary dramatically. Changes in your activity level change the level of nutrition needed for you in order to maintain (or change) your current body composition. Depending on your sport, different body compositions may be required for optimal performance.
As an athlete, don’t skimp on breakfast. It is unrealistic to think grabbing a piece of toast or pastry on your way to school (or worse yet, not eating at all!) is going to tide you over until lunch. You don’t have to wake up extra early to sit down and have a full course meal but should be eating at least 400 calories
Sports drinks, gels and blocks are beneficial to athletes when training demands high and/or not enough food can be consumed or tolerated to maintain proper glycogen stores and blood glucose levels.
Athletes will lean on dietary supplements for a variety of reasons, which may include improved performance, delay of fatigue, increase in lean muscle mass, or to improve immune function. Many supplements on the market may not harm you but will not help you either.
Late night events and weekend tournaments are no longer considered special circumstance; they are the norm. It is especially critical to fuel your body appropriately during tournament play since you are usually competing several times a day without optimal recovery time.
Usually a quick snack an hour before competition or practice is ideal for most. Snacks post event are also important. While selecting a carbohydrate-rich food pre-event is best, adding in some protein to your post-event snack/meal is critical to maximize glycogen stores and aid in muscle repair.